May 16, 2016
MOTIVATING MONDAY!
STRENGTH (15:00)
Clean & Jerks!
Warm up to 75% of your 1 Rep MAX C&J then perform 6-8 reps at 75%-85%. Go off of feel. Form is key!
SCALE DOWN OPTION: Work up to a 3 Rep MAX Power Clean + S2O or keep it light and focus on C&J skill work. The 3RM does not have to be unbroken but rest no more than 5 sec between reps.
STRENGTH ALTERNATIVE:
12:00 AMRAP!
10 Alt. KB Clean & Press #44/25 (W/strike)
25 Dubs (15 Dub-A or 75 Singles)
12 Hollow Rocks (Sit Ups)
Parking Lot Run
MET CON: 12:00 Clock!
*Perform EACH set (BBC and Gymnastics Complex) UB or run the parking lot. 1 penalty per complex, 2 MAX per round.
E: 4RFT!
2 Sets: 2 Power Cleans + 4 Hang Power Cleans #115/85
2 Sets: 2 C2B Pull Ups +
4 TTB
6 Burpee +
Double Hop Over
RX: 4RFT!
2 Sets: Same as Elite #105/75
6 Burpee +
Double Hop Over
2 Sets: 2 Pull Ups + 4 TTB
SCALED: AMRAP!
4 Sets: 1 Power + 1 Hang Power Clean #95/65
MOD: 6 Hang Power Cleans or 6 DB + S2O #35/25
4 TTB
MOD: 4 TTB-A, 8 Hanging Knee Raises or 10 Double Knee Hugs)
MOD(s): Do NOT have to be performed UB!
6 Burpee +
Double Hop Over